nutritious diet plan

You can persist for a long time and your physical indicators are within the healthy range.

To be honest, I have seen too many people who want to follow the "one-size-fits-all diet", hoping that they can lose weight, lower their body weight, and get sick less by following these diets. In the end, they usually fail after only three days, and then turn around and say "nutritional diets are anti-human." A while ago, I helped an old friend who had been practicing bodybuilding for three years adjust his diet. He followed the keto diet for three months and did lose 2% of his body fat. However, his uric acid soared to 580, and he often forgot to remember the sets when he was doing iron exercises. Later, he adjusted the proportion of carbohydrates back to 40% and replaced half of the white rice with quinoa and oats. In just one month, his uric acid dropped back to the normal range and his training status returned.

In fact, there is no absolute right or wrong in the various diet methods that are currently being discussed on the Internet. They are just applicable to different groups of people. For example, the Mediterranean diet has been popular for many years and has been recommended many times by the WHO. The structure of more olive oil, more deep-sea fish, and more fruits and vegetables is good for the cardiovascular and cerebrovascular diseases. Ordinary people will basically not go wrong if they follow it. However, if people with high uric acid eat seafood and drink red wine all the time, they are simply looking for trouble for themselves. There is also the Deshu diet specially designed for people with high blood pressure. The core is to control sodium and add potassium, which is friendly to most people. However, people with renal insufficiency may easily have excessive blood potassium levels if they eat blindly. In severe cases, it may also affect heart function. Even if it is a highly controversial vegan diet, as long as the combination is scientific enough and B12, iron, and protein are supplemented, there will be no problems if you eat it for a long time. A vegetarian nutritionist I know has been a vegetarian for 12 years.

In fact, ordinary people do not need to make this matter so complicated. The basic framework is enough to follow the "Dietary Guidelines for Chinese Residents (2022)". To put it bluntly, half of the plate of a meal should be filled with dark green vegetables, a quarter should be filled with proteins such as eggs, lean meat, and soy products, and the remaining quarter should be filled with staple foods, with whole grains accounting for one-third to half. I used to adjust the diet of an operation girl who worked at 996 every day. She relied on takeout every day and had no condition to cook by herself. I asked her to order an extra portion of hot vegetables when ordering the rice bowl, wipe off the oily soup on the rice, peel the chicken legs and duck legs and eat them. When she was hungry in the afternoon, instead of drinking milk tea, she replaced it with a small apple and a handful of plain nuts. With such a simple adjustment, she lost 6 pounds in two months without exercise and never went hungry.

Don’t pursue 100% perfection. Last winter, I was crazy about roasted chestnuts with sugar. Sometimes I could buy half a catty of them on the way from get off work and eat them on the go. I saved the staple food for that meal and I didn’t gain weight. Nutrition looks at the average intake for a week or even a month, not a deviation between one or two meals. If you eat healthy meals every time, and reward yourself with a cup of milk tea and a hot pot meal every week, it is much more useful than drinking milk tea every day and occasionally eating a salad. There is no need to make yourself anxious over one bite.

Of course, special groups must make personalized adjustments. For example, pregnant women should take extra folic acid and iron supplements, the elderly should take more calcium and high-quality protein, gout patients should control their intake of high-purine foods, and diabetic patients should not believe the rumor that "grain porridge lowers blood sugar." No matter whether white rice or other grains are cooked into porridge, the GI will be high, so it is more reliable to replace it with mixed beans and rice. To put it bluntly, a nutritious diet is like custom-made clothes. Anyone can wear one-size-fits-all clothes, but only if they are adapted to fit your shoulder width and waistline, will they be the most comfortable, right?